Nutrition Q&A: How can I avoid weight gain this holiday season?

Hy-Vee Dietitian Katrina Howard answers the question: How can I avoid weight gain this holiday season?

How can I avoid weight gain this holiday season?

First of all don’t worry too much about gaining weight. The guilt may lead to unhealthy habits later. Also did you know that the average weight gain between Thanksgiving and New Year’s Day is only one pound? The problem is that unfortunately those pounds add up over the years. Here are some tips to starting your holiday season on a healthy note.

• My favorite tip is to just get moving. Don’t wait until January to join a gym or try that new fitness class, put those excess carbohydrates and calories to good use now. Can you make fitness a family event and get everyone involved in a game of flag football when you get together? Even going for a walk after a big meal will help. • Don’t starve yourself during the day. Better to eat smaller, healthy meals throughout the day with protein and fiber so you are not famished and overeat at the party later. • Only eat your favorite foods. Do you eat mashed potatoes at Thanksgiving just because they are there? I feel like I can get mashed potatoes any time of year so I won’t waste my calories on them. Also I never bother with cheese and crackers, much better to save room for something that interests me more like dessert. • Slow down and appreciate everything. Take your time to really savor each bite of food so you don’t stuff yourself. Enjoy your time with family and friends and don’t stress out about calories or fat grams. • Be careful with liquid calories. Calories in eggnog, beer, and cocktails can add up quickly, not to mention drinking alcohol can make us eat more. I feel like Thanksgiving is about the food so it’s easy for me to pass on the alcohol and festive drinks, but holiday parties are another story. If you need to, enjoy a glass or two in moderation and alternate each drink with sparkling water. • Don’t compensate by doing some crazy detox after you overeat. If you really want to get back on track, drink a lot of water and make sure half your plate at meals is filled with vegetables.Please send your health and nutrition questions to Katrina at khoward@hy-vee.com

Author: Katrina Howard

Katrina Howard, RD, LDN, is the dietitian at the Hy-Vee on Sheridan Road in Peoria. She completed her Didactic Program in Dietetics from Benedictine University in Lisle, Ill., and her dietetic internship at St. Louis University. She is currently working on her master’s degree in sport’s nutrition. Katrina enjoys cooking, running, CrossFit, and helping others feel their best through exercise and good nutrition. You can send your questions to Katrina at 1519dietitian1@hy-vee.com.
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